GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
8 Consecutive Rounds of :30 Max Effort Work / :15 Rest @ Each Move
Resistance Band + Strap Lat Pull Downs
TUESDAY - H.I.I.T.
8 Consecutive Rounds of :20 Work / :10 Rest Per Move
Burpee + Push Ups + 4 Mini Band High Knees
DB Tricep Skull Crushers + Static Hip Extension
WEDNESDAY - TOTAL BODY STRENGTH
15 / 12 / 10 / 8 / 6 Reps of Each Move w/ :90 Rest Between Sets w/ 20 Minute Time Cap
*increase weight each time reps drop
Set 1
Set 2
1 Arm DB Bent Over Row off Bench Per Side
Burnout X 3 Rounds
200m Sprint
THURSDAY - TOTAL BODY STRENGTH
21/15/9 Reps Per Move @ Each Set w/ 8 Minute Time Cap
Set 1
Weight Plate Deficit Push Ups + :04 Descending Iso
Set 2
DB Reverse Lunge + :04 Descending Iso
Set 3
Hanging Knee to Pikes + :04 Descending Iso
Set 4
1 Arm Viking Press + :04 Descending Iso
Set 5
Barbell Bent Over Reverse Grip Rows
Set 6
FRIDAY - TOTAL BODY STRENGTH
7 Minute Ladder + 2 Each Round, Start @ 2
Set 1
Incline DB Tricep Skull Crushers
Set 2
Mini Band Side Plank Leg Raises
Set 3
Set 4
Set 5
Standing Plate Overhead Oblique Extensions
Set 6
SATURDAY - TOTAL BODY STRENGTH
9 Minute EMOM @ Each
EMOM 1 - 8 Incline Racked Barbell Push Ups / 15 Med Ball Jacks
EMOM 2 - 6 1 Arm KB Overhead Reverse Lunges / 6 Hip Extensions off Foam Roller
EMOM 3 - 6 DB Bent Over Reverse Flyes / 6 DB Hammer Curls
EMOM 4 - 6 Barbell Sumo Deadlift + Upright Rows / 6 Weight Plate Pullovers
EMOM 5 - 8 TRX Tricep Extensions / 10 Plyo Squats
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 6 Sets of
:30 Barbell or KB Sumo Deadlift + Upright Row
8 Pull Ups
4 Rounds (In a 40 Minute Time Cap) of